Exercises for the buttocks at home and in the gym

Buttock exercises are an essential part of an exercise program for any athlete. This muscle group should be paid attention not only to women who constantly care about the beauty of body lines, but also to men.

In this article, we will look at many aspects important for athletes that affect the training of this muscle group, and we will tell you how to pump up the buttocks at home and in the gym. Especially for our readers, we have collected in one material the best exercises for the buttocks that will make your body irresistible.

Anatomy of the gluteus muscles

Several muscles are responsible for the general appearance of the buttocks. Every bodybuilder is obliged to know about the peculiarities of their structure so that in each specific case it is possible to choose the most suitable and effective exercises. The gluteal group consists of three main sections - large, middle and small pairs of muscles.

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Gluteus maximus muscle

This is the bulk of the buttocks. It has a diamond shape and is located above the other gluteal zones. Its main function is hip extension and external rotation. When walking, the muscle is in a static position. The anatomical features of this region prevent unnatural tilting of the pelvic region, and also contribute to shock absorption after a jump.

This muscle area is a must for many athletes. A well-developed gluteus maximus muscle contributes to an increase in cadence, as well as to perform dynamic work during hip extension. Track and field athletes, boxers, figure skaters, skiers and other athletes - it is important for all of them to competently pump the gluteus maximus muscle.

Gluteus medius muscle

This group is located on the side of the buttocks, located under the gluteus maximus. The main purpose is hip abduction and pelvic abduction with a fixed hip position. The zone is actively involved in the movement process. This area is reduced when walking on the supporting leg, which helps to fix the pelvic region in place. The middle gluteal zone is able to facilitate the separation of the legs from the ground when walking.

This muscle is very important in many sports. Cross-country athletes, gymnasts, skaters, and other athletes should work to increase this muscle area.

Gluteus maximus muscle

This muscle group is hardly noticeable. She is the deepest of the three. The main function is to abduct the hip and straighten the trunk. This muscle area is involved in all running movements.

The gluteal muscles contribute to the fixation of the hip, and are also especially actively involved during cardio movements. In order to understand how to pump up your buttocks and make them more beautiful, you must work out large, medium and small muscles with high quality. Work hard. By pumping the buttocks, you can increase strength in squats and will run and jump faster.

Features of training for men and women

Workout programs aimed at strengthening the buttocks are similar in many ways. But there are still some peculiarities that affect the choice of exercise.

Workout for men

The main difference between male training is that the emphasis is not only on giving the gluteal muscles a beautiful toned shape, but is more focused on developing strength qualities, increasing the volume of the legs and hips.

The advice on how to pump up a man's buttocks is very simple - you need to work more with the barbell. Basic exercises for the buttocks used in weightlifting are perfect for this purpose. Thus, you will pump several muscle groups at once. You can also work with dumbbells and weights, and, of course, do various deep squats.

When performing exercises with heavy sports equipment, it is very important to observe the correct technique, since most of the movements are quite traumatic.

Training for women

Girls and women do not attach much importance to the development of strength qualities as do men. They are more concerned with the beautiful and toned shape of the gluteal muscles. In this regard, lovely ladies, as a rule, are most often interested in the question of how to quickly pump up the buttocks. Especially if the beach season is not far off, and there is little time left for training.

For a toned butt, women can be advised to do basic multi-joint exercises at home or in the gym. Do not forget about isolation, as you emphasize the load on the gluteal muscles. Thus, you must combine different types of loads.

If you really want to pump up your buttocks, and not just tone them slightly, you will need to do heavy strength exercises with the maximum weight for yourself, and not just swing your legs at home on the mat. If you see a video like “how to make buttocks in 5 minutes at home”, be sure that there will be no effect from such “workouts”. Don't get fooled by marketing phrases, building muscle is not easy work.

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How fast can you pump up your buttocks?

The question of how much it takes to pump up the buttocks is in most cases asked by beginners. Unfortunately, many novice athletes quit sports after just a few workouts. And all because, not having received the desired rapid result, they are disappointed in the slow progress.

Remember, it is impossible to form beautiful gluteal muscles in a day, however, as well as to pump up your buttocks in a week. Even if you train every day (which, by the way, is wrong). This is a very complex process that requires a responsible approach. During the first workouts, your body will only get used to the difficult load. Basic exercises like the barbell or dumbbell squat will first need to be done without weight to learn the technique, preferably under the supervision of a professional. And only in the future, subject to progress in working weights and proper nutrition, will your buttocks begin to gain shape.

Muscles need to rest and repair. You cannot swing only one group at each lesson, this can only lead to overtraining and lack of progress. The optimal number of glute workouts per week is 1-2.

You will be able to see the first changes that will be noticeable visually only after three to four weeks. It is unrealistic to pump up the buttocks well in a month, but during this period they can be made more fit. The main thing is to purposefully and systematically work to improve this muscle area.

It may take you at least a year to achieve perfect results. Although, this is largely individual and depends on your genetic predisposition, preparedness before starting classes, as well as on the intensity of training and adherence to the regime.

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Elimination of problems by type of buttocks

Each person is an individual. The structure of the buttocks will differ from athlete to athlete. There are four main forms of this muscle:

1. A-shaped buttocks (the upper part is much smaller than the lower one, "heart").
2. Round shape (convex).
3. V-shaped (taper towards the bottom).
4. The buttocks are square (flat).

You should not relax if nature has endowed you with beautiful forms. Even the tightest buttocks can suffer and lose their former appearance over time. By exercising regularly for this muscle group, you can address the most common problems in this part of the body:

• tighten the saggy ass;
• give volume to flat buttocks;
• remove the "breeches" on the hips (subject to the correct diet, which will get rid of the fat layer).

It is unrealistic to change the structure of the muscles itself, but it is quite possible to correct the shape and improve the general condition of the gluteal zone. In a few months after starting classes, you will have eliminated some common problems. It should be borne in mind that the more neglected the state in the first workout, the more time you will need to spend on pumping the target muscle group. Exercise and diet will help remove excess body fat, improve the shape of saggy priests, and increase its muscle volume.

Home Workout Exercises

There are certain categories of people who do not have the opportunity to visit gyms, but want to keep fit, so they are interested in how to pump up their buttocks at home. For such athletes, we have selected several effective exercises, thanks to which you can achieve a certain result, as well as prepare the target muscle group for a heavier load. Do the exercises below on a regular basis to build and shape your glutes. Do not forget that muscle growth requires constant progress and an increase in load (first of all, working weight).

Squats

This is a great basic exercise that will help you work several muscle groups at once (quads, glutes). In order to know how to properly pump up your glutes with squats, you need to know how to do all the movements step by step. Use a special ball:

1. Spread your feet shoulder-width apart, squeeze the ball with them.
2. Straighten your back. Do not lean forward or round your spine throughout the set.
3. Slowly start going down. End position - hips below parallel with the floor. The knees should not protrude beyond the toes. The arms can be extended forward or crossed in front of you.
4. Return to starting position. Perform all movements at a slow pace.
5. Do several repetitions of squats.

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With the help of a gymnastic ball, the position of the athlete's body during movement will be more natural, and the apparatus will not allow knees to bend. These squats should be performed by novice athletes.

A more complicated option is using a rubber shock absorber:

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In the future, subject to the availability of dumbbells, it is best to move on to squats with them. There are two main options here. The first is a goblet squat with one dumbbell held at chest level:

The second option is squats with two dumbbells:

When performing any type of this exercise for the gluteal muscles, the main thing is to squat as deep as possible.

Lunges

This is another very useful exercise. The muscles of the legs, as well as the gluteal muscles, take part in the load. You can use special weights (dumbbells, weights). At home, you can pick up a full bottle of water or sand.

1. Straighten your back, place your feet shoulder-width apart.
2. Keep the body straight. Shifting the torso forward will help pump the quads, not the glutes.
3. Take a wide step forward with your right foot, leaving the other foot in place.
4. When driving, the center of gravity must be shifted forward.
5. Lock your body position for a few seconds.
6. Return to starting position.
7. Lunge on the other leg.

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Please note that the knees should not go beyond the level of the socks:

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Working without weights at first, you can work out the correct technique for performing movements. The step should be wide enough, the hind leg should be only slightly bent, so the emphasis of the load will go exactly to the gluteal muscles. The athlete needs to maintain a stable body position. Work on your motor coordination additionally.

Raising legs from a support lying

This is another nice move that many men and girls often do at home. The work involves not only the muscles of the buttocks, but also the press. Do the exercise slowly, you should feel the tension of the target muscle group:

1. Take a prone position.
2. Hands should be straightened all the time, keep your body straight, as if in a plank. The face should be down.
3. Alternately lift your right and left legs up. At the top point, linger for 2-3 seconds.
4. Do about 10-15 repetitions of each leg lift.

The number of repetitions depends on your training experience. Exercise at a comfortable pace. Try to keep your balance. You can also use rubber bands to make the exercise more difficult.

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Leading the legs back

This is an excellent isolating exercise, with which the athlete can work all the muscles of the buttocks well. At the initial stage, you can work without weights.

1. Get on your knees, take the rest on your forearms.
2. Keep your back straight. Extend your right leg slowly. At the same time, fix the left leg, it should remain in a static position.
3. Take your right foot back and up.
4. Lower it to the floor.
5. Perform several repetitions of the exercise. Then the same amount with the left foot.

This movement can also be done in the gym. Work at a slow pace.

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Bridge

And now one more good advice on how to pump up the buttocks of a girl at home - make a bridge. But not ordinary, but gluteal:

1. Lie on your back with your knees bent.
2. Place your hands on the floor along the body.
3. Begin the movement with efforts in the hip joint. Tighten your glutes. Raise your pelvis as high as possible.
4. Do a few repetitions of the bridge.

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In order to work the target muscle group, the exercise can be made more difficult by making a bridge with raised arms. This exercise is also ideal for rehabilitating injuries in the spine area, you should feel the tension in the muscles of the gluteal zone.

Lying on your side leg raises

This exercise allows the athlete to purposefully target the gluteus medius as well as the gluteus minimus. This insulating movement can be performed using special weights that must be attached to the ankles.

Exercise technique:

1. Attach the ankle weights. Lie on your side. Straighten your legs, as well as the arm that is underneath. The other hand can be placed behind the head.
2. Lift both legs up simultaneously. Try to lift them using the gluteus muscles. Do not tear off the housing. At the top point, linger for 1-2 seconds.
3. Return to starting position.
4. Perform several repetitions of this exercise (12-15). Work at a slow pace.

Workout in the gym

You can train at home only at the first stage of muscle development. If you want to get a more serious result, you need to go to a sports club.

So how to build your glutes in the gym? It's very simple - you need to work out using special sports equipment. This will help you achieve the desired result much faster.

There are many useful exercises that can help you achieve your goal in no time. These can be both basic and isolating movements.

Free Weight Buttock Exercises

All modern gyms have a dumbbell rack and several pancake bars. Free weights are the most effective exercises.

Dumbbell forward lunges

This basic movement is often done in any rocking chair by both men and women. In order to perform lunges with dumbbells, you must choose a sports equipment of the right weight. Beginners work according to a system of linear progression of loads - with each new approach, it is necessary to increase the load, starting from a minimum. This method will help the athlete determine their working weight.

The technique for performing the exercise is as follows:

1. Straighten your back, pick up a pair of dumbbells.
2. Keep the body level throughout the entire approach.
3. Lunge wide with your right foot forward.
4. Fix your body position for a few seconds.
5. Return to starting position.
6. Lunge on the other leg.

Only work with a comfortable weight.This exercise should be done near the start of your workout. The movement involves the large and middle gluteal muscles.

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Squats

The squat is a very popular basic movement. Thanks to him, the athlete can work not only the gluteus maximus muscles, but also the quadriceps. To focus on the muscle group of interest to us, you need to go down as deep as possible.

Move slowly enough. A beginner should learn the technique under the guidance of an experienced trainer, as squats with a barbell on the shoulders can be traumatic.

The technique is as follows:

1. Stand firmly on your feet, place them slightly wider than your shoulders, socks look slightly to the sides.
2. Place the sports equipment on the trapezius muscles. Grasp the bar with both hands.
3. Straighten your back. Avoid rounding in the lower back and thoracic spine.
4. Inhale - we go down, hips - below parallel with the floor.
5. Exhale - we return to the starting position. The body does not lean forward. If you help yourself with your back, you need to reduce your working weight. Without unbending your legs to the end, proceed to the next rep.
6. Do 10-15 repetitions of this movement.

Keep your heels on the floor. Tighten your glutes while squatting.

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Plie squats with dumbbells

Another type of squat that is aimed at pumping the adductor and gluteal muscles. Plie can be done with a dumbbell or kettlebell. Beginners are advised to start the lesson without special weights.

Exercise technique:

1. Spread your legs wide. Turn your feet outward.
2. Take a dumbbell or kettlebell in your hands and keep it lowered in the center between your legs.
3. Start to descend slowly. The body does not lean forward.
4. The knee angle should be at least 90 degrees.
5. Rise to the starting position. At the top point, you do not need to unbend your legs, start a new repetition immediately.
6. Perform several repetitions of the movement (10-15).

The first time, exercise with sports equipment that are lightweight, until you learn how to do all the movements with perfect technique.

Weighted gluteal bridge

This is a complete analogue of the bridge at home. Only here we can load the buttocks more, using additional weights, as a result, the effectiveness of the exercise will increase. More often, a barbell is used, which is placed on the pelvis. A special pad is put on the bar, which softens the pressure of the projectile on the body.

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Exercises on simulators

Athletes often work out with a variety of simulators. But you don't need to do all the exercises on them. Combine movements with free weights and machines.

Wide Leg Leg Press

This is a great basic exercise that will work your quadriceps, hamstrings, and glutes. Almost all athletes perform leg press. During movement, the bodybuilder does not load the back and abs. This simulator is recommended for those athletes who have problems with the lower back.

The technique is as follows:

1. Lie down on the seat on the machine. Place your feet on the platform.
2. To effectively work the glutes, the feet need to be positioned far enough apart and as close to the top edge of the platform as possible.
3. Straighten your legs and remove the stopper with your hands.
4. Bend your knees as you inhale. Do not lift your back and head off the seat.
5. As you exhale, straighten your legs, but not completely, immediately starting a new repetition.

Perform all movements with the effort of muscles, do not use the force of inertia. The amplitude of the bench press should be full. Pay attention to the position of your knees, they should not be brought together when lifting.

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Raising your legs while lying on your stomach on a bench or in a simulator

This exercise is also called reverse hyperextension. This is a great isolated movement that allows the athlete to work out the gluteus medius and smallis in a quality manner. In order for the exercise to be more effective, attach special weights to your legs.

Execution technique:

1. Lie on the bench with your stomach.
2. Keep your feet suspended and parallel to the floor.
3. Stay in this position for a few seconds, and then lower your legs down.
4. Then lift your legs as high as possible with the efforts of the gluteal muscles.
5. Bring them down again and do a few repetitions of this exercise.

It is best to work at a slow pace. The body should be in a static position. Lying leg raises are not recommended for athletes who have lower back problems.

Also, this exercise can be performed on a bench for hyperextension, here the amplitude will be greater:

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Abduction of the leg on the block

This isolation exercise should be done with a block trainer or crossover. Here you can purposefully work out the gluteus medius and minimus muscles. Do this pulling motion in every workout:

1. Place the cuff on your leg, then attach it to the lower block.
2. Grasp the machine stand firmly with your hands (to stabilize the body position).
3. Start moving your leg back. At the extreme point, lock in for a couple of seconds.
4. Return to the starting position with a controlled movement.
5. Do several repetitions of the exercise (12-15).

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During the movement, the athlete must tighten the muscles of the buttocks. The leg and pelvis should not turn to the side. The foot does not need to be moved too far from the block. Keep your back in a static position.

The exercise can be performed at home using a fitness rubber band:

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Breeding legs in the simulator

This is an excellent support movement that also works to work out the gluteus medius and minimus. The exercise is one-joint. In order to perform the movement correctly, you will need a special leg extension machine.

The technique is as follows:

1. Sit on the machine seat. For emphasis on the gluteus maximus, lean forward. In the normal position, the middle and small parts work.
2. Keep your thighs tight against the pillows.
3. As you exhale, spread your hips to the sides as much as possible. At the extreme point, fix this position for a couple of seconds.
4. While inhaling, slowly return to the starting position.
5. Perform several repetitions of leg extension (12-15).

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The athlete's body must be in a static position.

Most movements help to work out several sections of the muscle group in question at once, but there are several features. Squats and lunges are best for building the gluteus maximus muscle. Medium and small beams are used during a variety of swinging movements of the legs.

In the event that you are a beginner, seek help from an experienced trainer. He will help you to correct your technique in all difficult exercises. This way you can avoid many common injuries. If you do not have the opportunity to work under the supervision of a mentor, first watch the training videos for each planned movement.

Training programs

There are a wide variety of workout programs to target your target muscle group. What exercises to do to pump up the buttocks is up to you. But remember that in one lesson you should work out all the muscle sections of the buttocks.

In the gym

This program is designed for the presence of a barbell, dumbbells and simulators, so it will hardly be possible to complete it at home. It is a leg workout day with an emphasis on the glutes. The complex is suitable for both men and women. One such workout per week will be enough (on other days, work on the upper body):

You must do all the exercises correctly, otherwise you will not have the desired effect.

At home

We will also consider the option of home workouts in the absence of even dumbbells. But so that the exercises are not in vain, you need at least a rubber shock absorber so that the muscles receive at least some load sufficient for hypertrophy. This workout for the buttocks can be done 2 times a week:

Nutrition rules

Nutrition is a very important element in every exercise program. After grueling exercise in the gym, the athlete must eat well. At the beginning level of training, you must define a training goal.

Drying

In the event that you have problems with cellulite on the buttocks, as well as excess fat deposits on the sides (the so-called "breeches"), in addition to exercising, you should lose weight. To do this, you must consume fewer calories per day than you burn. The deficit is no more than 15-20%, it is very important not to starve, because after intensive training you need to provide the body with the necessary energy.

For an effective result, provide the body with a sufficient amount of protein (2 g per kg of body weight) and complex carbohydrates (at least 1-1.5 g). Do not completely exclude fats, they are definitely needed, especially unsaturated ones. 0.8-1 g per kg of weight will be sufficient.

Mass collection

The owners and owners of flat buttocks, on the contrary, should take care of weight gain. You need to burn fewer calories than you consume. The surplus should also be within 15-20% of the daily calorie intake. Eat a lot and often. The lion's share of the daily diet should consist of complex carbohydrates (pasta from durum wheat, rice, buckwheat, barley). Protein is also needed, about 2 g per kg of body.

During mass gain, athletes often use a variety of sports nutrition products. Protein and a gainer will help you gain the right amount of calories if you are having a hard time eating or not having enough time.

There are also generally accepted rules for quality nutrition:

• Drink plenty of water, at least 33 ml per kg of body weight.
• Do not eat 1.5-2 hours before class. Otherwise, you may experience dizziness and nausea. Your pre-workout intake should be composed of complex carbohydrates and proteins.
• Eat a good meal right after class. In no case should you starve.
• In the evening, it is best to eat low-fat cottage cheese, providing the body with "slow" protein.
• After 18:00 you can and should eat, even on a diet.

Eat only good quality food. Normalize your food intake. This way you can achieve results much faster.

Recommendations of famous athletes

Reviews on how to pump up the buttocks help to determine which exercise is the most effective. In particular, the reviews of famous athletes. For example people like Arnold Schwarzenegger. He, being a seven-time winner of the tournament called "Mr. Olympia", always said that various squats are the best exercises for the buttocks.

Absolutely all athletes from the fitness industry, especially those participating in various athletic competitions and competitions, devote a large amount of time to training this muscle group. Photos of famous models, as well as their personal training programs, can be easily found on their social networks.

Beginners should not try to immediately repeat the training program of professional bodybuilders. This is a very heavy load, which will eventually lead to the effect of overtraining. It is best to create your own lesson plan that is ideal for you and will take into account individual characteristics. If you do not have enough knowledge for this, use the help of experienced trainers.

Watch the video: At Home Pilates Butt and Thigh Workout - Pilates Workout for Lower Body (November 2024).